Foundation Week 1
Monday 3/31/25
Today, we're working with 70-75% of last week's heavy 5 for 5 sets of 5 reps. The goal is to build strong positions and accumulate volume. Focus on controlling the descent and exploding on the way up to develop strength and power.
‘Tabasco’ is all about intensity! Push the pace on the Echo Bike, but don’t burn out—maintain a fast, sustainable speed. Get right to work on the BBJO, aiming for consistent, smooth footwork!
A. Back Squat -
Every 2:30 x 5 Sets:
5 Reps @ 70-75% of Heavy 5
B. ‘Tabasco’ -
Every 3 Minutes x 6 Sets:
- 15/12 Calories Echo Bike
- 9 Burpee Box Jump Overs 24/20"
*Score is your SLOWEST time
Tuesday 4/1/25
Class is kicking off with strict upper-body strength work. This cycle is all about building pressing strength and developing gymnastics foundations like strict pull-ups. Then, we have a push-up endurance test—focus on perfect, controlled reps and hitting strong movement standards!
‘Frank’s RedHot’ tests pacing and grip endurance. Use explosive hip drive on snatches and maintain strong positions on TTB. Break up movements strategically—try keeping one unbroken while pacing the other!
A. 4 Sets -
- Strict Press x 8 Reps @ 60-65%
- Strict Pull-Up x 50-55% of Max Reps
B. Push-Up Endurance -
3 Sets Of:
- Max Unbroken Push-Ups
*Rest 1 Minute
C. ‘Franks RedHot’ -
AMRAP 7:
3-6-9-12-15...
- Power Snatch 95/65#
- TTB
Wednesday 4/2/25
Today’s session is all about building endurance and staying consistent. Aim to stay within Zone 2-3, moving at a steady, sustainable effort with a focus on quality. Zone 2 is a comfortable pace where you can still chat, while Zone 3 pushes the intensity slightly—talking becomes harder, but you can still maintain the effort.
After we have part B to build midline strength, stability, and endurance— key for everything from weightlifting to gymnastics!
A. ‘Texas Pete’ -
Every 6 Minutes x 5 Sets:
- 500m Row
- 400m Run
- Remaining Time Alternating Bodyweight Step-Ups 24/20"
B. Core -
3-4 Sets:
- L Sit x 10-20 Seconds
- Hollow Flutter Kicks x 20 Seconds
- Tall Plank Shoulder Taps x 30 Reps
Thursday 4/3/25
The Halting Power Snatch develops proper bar path and explosive power by pausing at the knee, maintaining tension and posture in the mid-pull. The 2-second pause in the catch focuses on overhead stability, mobility, and identifying any weaknesses or imbalances in the catch position.
The Snatch Deadlift builds foundational strength for the snatch by reinforcing the first pull, improving posture, bar control, and posterior chain strength while maintaining tension in the correct positions.
Today, our accessories focus on building explosive power and hip extension with Barbell Hip Thrusts, improving core stability and shoulder endurance with Dual KB Overhead Carries, and strengthening the obliques for better posture and injury prevention during heavy lifts with Side Planks.
A. Halting Power Snatch -
Every 90 Seconds x 8 Sets:
- 2 Halting Power Snatches with 2 Second Pause In Catch
2 Sets @ 55-60%
2 Sets @ 60-65%
2 Sets @ 65-70%
2 Sets @ 70-75%
B. Snatch Deadlift -
Every 2 Minutes x 3 Sets:
- 5 Reps @ 85-90%
C. Accessories -
3 Sets Of:
- Barbell Hip Thrust x 10-12 Reps
- Dual KB Overhead Carry x 100'
- Side Plank x 30-45 Seconds / Side
Friday 4/4/25
A. Bench Press -
In 15 Minutes...
- Build To A 3RM Bench Press
+
- 1 Set Of Max Reps @ 75% of 3RM
B. ‘Sriracha’ -
5 RFT:
- 30 Double Unders
- 8 Front Squats 115/75#
- 8 S2OH 115/75#
+
Buy Out:
- 10 Wall Walks
Heavy bench on a Friday? Sign me up! We’re kicking off by building to a 3RM to test our strength, followed by a max rep set at 75% of our 3RM to challenge muscular endurance and see how many reps we can push out at a moderate load, helping improve pressing stamina.
For part B, focus on quick transitions! Aim to stay consistent throughout the 5 rounds, breathe through each movement, and maintain strong form with fast reps. Once you make it to the buy out, chip away one rep at a time!
Saturday 4/5/25
‘Cholula’ -
With A Partner Alternating Complete Rounds...
10 Rounds (5 Each):
- 250/200m Row
- 8 DB Power Cleans 50/35#
- 5 Burpee BMU or C2B
Olympic Weightlifting
A. Barbell Cycling -
Every 2 Minutes x 8 Sets:
- 5 TNG Power Cleans
*Start light and build to a heavy 5
B. EMOM 8 -
Minute 1 - Broad Jump x 5 Reps
Minute 2 - Dual KB Front Rack Reverse Lunge x 10 Alternating Reps
C. Accessories -
3-4 Sets Of:
- Strict TTB x 6-8 Reps
- Inverted Row x 6-8 Reps @ 21X2
- Half Kneeling Rotational Ball Throw x 6-8 Reps / Side
Today we will build to a heavy but technically sound set of 5 Touch-and-Go Power Cleans over 8 sets. The focus is on barbell cycling efficiency, maintaining strong positions, and controlling the bar through each rep. After we have an EMOM designed to build explosive power, unilateral strength, and core stability while reinforcing control and consistency under fatigue. And lastly our accessories to build strict core and pulling strength while reinforcing rotational power for more efficient gymnastics and barbell movements.
Sunday 4/6/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong